Generally, most women and many men are aware of the menopause. Though sleepiness, muscle loss and reduced interest in sex are symptoms women experience during menopause, these changes can happen to men as they age, too. Medically, your doctor might refer to it as andropause, but more commonly it is referred to as the man-opause. Either way, it describes an age-related decline in the hormone testosterone, potentially resulting in symptoms that affect quality of life.
According to several studies, testosterone decreases 1% to 1.6% per year between ages 30 and 40. Statistically, low testosterone affects around 40% of men over 45, and 50% of men over 80.
Since testosterone levels are checked infrequently in modern medical practices, certainly in the UK, and as it can be relatively asymptomatic, some men might not even know they have a testosterone problem. It is often overlooked. But, it can manifest in various ways. For example, you might experience:
- depression
- dry, thinning skin
- erectile dysfunction
- excessive sweating
- fatigue
- hot flushes
- increased fat around the chest and abdomen
- loss of muscle and bone mass
- lower sex drive
- reduced concentration
- Sleep-related problems
You can ask your doctor if your testosterone levels should be checked through simple blood work or urinalysis. There is a standard medical benchmark for low testosteraone levels of less than 300 nanograms per deciliter but men don’t have to reach that benchmark to experience symptoms of andropause. So, if you are experiencing some of the symptoms listed – and especially if you are overweight or have type 2 diabetes – the first step might be to have a test.
Since it’s a hormonal condition, possible medical treatments include topical, injected or oral testosterone replacement therapy but there are alternatives which can be easy to incorporate into your day-to-day life. So, you don’t have to accept symptoms of andropause as just another part of getting older.
How can I boost my testosterone levels naturally?
There are ways you can naturally boost your testosterone levels if they’re low, or you feel they may me low even without a test. All of these are common sense, and none of them have negative side effects, so even if you only suspect low testosterone may be coming into play, they’re all health changes to make.
The following measures can have a positive impact on testosterone:
- Get sufficient sleep — 8 hours per night is ideal, but we are all different.
- Eat a nutritious and balanced diet – consult a nutritionist if this is something you struggle with.
- Avoid alcohol
- Exercise – strength training is particularly effective. In other words, lift weights.
- Minimise stress – perhaps look for a simple relaxation technique you can incorporate into your daily life.
- Make sure you’re getting adequate vitamin D, magnesium, and zinc, either through diet or good-quality supplementation.
- Lose weight if you’re overweight. As we get older, the challenge of losing weight increases but a short course with a qualified personal trainer can help you to tailor your daily diet and exercise to achieve your goal in a healthy and sustainable way.
Of course, if your testosterone levels remain low after lifestyle changes and you have associated symptoms, your doctor may be able to offer you alternative medical treatements.
This article is written by David Haworth, our tutor in Malta & Gozo and author of many of our online personal development courses. You can find out more about the courses he teaches here, and about his online personal development courses here.
